Heat oil over medium heat in a nonstick skillet. Cook garlic, onions, green pepper and celery, stirring often, for about 5 minutes or until onion is translucent.

Stir in seasonings, pour in stock.

With fork, crush about 1/3 of the beans. Add to skillet along with ham, stir well. Bring to a boil, reduce heat. Simmer, stirring occasionally, for about 20 minutes or until thickened. Spoon over rice. Garnish with parsley.

1/4 recipe = 302 calories, 2 1/2 starch, 1 1/2 protein, 1 extra choice 5 grams total fat, 16 mg cholesterol, 15 grams protein, 48 grams carbohydrate, 583 mg sodium, 582 mg potassium. High Fibre.

tested by Elizabeth Rodier March 94